Comparing Nutrients in 5 ounces Navel Oranges VS Peaches, dehydrated (low-moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%

Macro Nutrients

	Navel Oranges	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	37.2% 48.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.4% 3.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	10.7% 9.64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.3% 0.18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	10.5% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.66% 32.6mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peaches, dehydrated (low-moisture), sulfured, stewed per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Peaches, dehydrated (low-moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 5 ounces of Navel Oranges have 8.5 times more Vitamin B1, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9 and 8.7 times more Vitamin C than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 5 oz of Peaches, dehydrated (low-moisture), sulfured, stewed contain 1.7 times more Vitamin A, 4.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Navel Oranges.
• Both Navel Oranges and Peaches, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 5 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Navel Oranges as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 5 ounces of Navel Oranges have 2.7 times more Calcium and 1.4 times more Water than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 5 oz of Peaches, dehydrated (low-moisture), sulfured, stewed contain 5.2 times more Copper, 17.4 times more Iron, 2.1 times more Magnesium, 5.9 times more Manganese, 2.9 times more Phosphorus, 3.3 times more Potassium and 4 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Peaches, dehydrated (low-moisture), sulfured, stewed contain 2.7 times more Energy, 2.7 times more Carbohydrate and 2.2 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Peaches, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 3 and Omega 6 in five ounces.